wynik

Wtorek 19.06.2018 A. AMRAP 6min 30 Double Unders 4/3 Muscle-Ups 12 Alternating Pistols Wynik: 4 rundy B. E2MOM for 20 minutes Clean Lift-Off + Clean + Hang Clean 1-2 = 65% 65kg 3-4 = 70% 70kg 5-6 = 75% 75kg 7-8 = 80% 80kg 9-10 = 85% 85kg C. 4 sets of: 8 Biceps Curls x 40kg Rest as needed 10 Half Kneeling Landmine Rotations x 10, 15, [...]

Środa 20.06.2018 A. EMOM for 8 minutes: Pause Front Squat x 1 reps TEMPO 24X1 110kg B. E2MOM for 16 minutes Push Press + Power Jerk + Split Jerk 50, 55, 60, 65, 70, 75, 80, 85 C. 3 rounds for time of: 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee Box Jump-Overs 60cm 6 Strict Handstand Push-Ups 9cm Deficit Rest 5 minutes, and then repeat. [...]

Wtorek 27.06.2018 A. AMRAP 8 minutes 4 Muscle-Ups 8 Strict Handstand Push-Ups 40 Double-Unders Wynik. 4 rundy + 2 B. E2MOM for 12 minutes Clean x 1.1 (rest 2-3 seconds between singles) 1-3 = 60% 60kg 4-6 = 70% 70kg C. 3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps TEMPO 2115 40, 60, 60kg Med Ball Rotating Slams (Right) x 10 Reps [...]

Wtorek 03.07.2018 A. E2MOM for 20 minutes Clean + Jerk 1-2 = 60, 65 3-4 = 70, 75 5-6 = 80, 85kg 7-8 = 90, 92.5kg 9-10 = 95, 97.5kg B. In 5min Window: 15 - 12 - 9 Thruster 50kg Toes to Bar Box Jump Over 60cm Wynik: 3,37min In 5min Window: Find max Clean and Jerk * 5 Burpee over the barbell before each attempt 97.5kg C. EMOM 12min 1min - 6 Ring [...]

Środa 04.07.2018 A. EMOM for 6 minutes: Full + Quarter Front Squat 100, 110, 115, 115, 115, 115 B. E2MOM for 16 minutes Power Jerk + Split Jerk 60, 60, 70, 70, 80, 80, 90, 95 C. AMRAP 10min 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee Box Jump-Overs 60cm 6 Strict Handstand Push-Ups 9cm Deficit Rest 5 minutes, and then repeat. Wynik: 3 [...]

Wtorek 10.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 6 Strict Handstand Push-Ups 12 Alternating Pistols Wynik: 5 rund B. E2MOM for 24 minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9 = 1 rep 93-96% 95kg 10-12 = 2 [...]

Poniedziałek 16.07.2018 A. Every 90 seconds, for 15 minutes Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95 40, 47.5, 52.5, 56, 60, 63.5, 63.5, 67.5, 67.5, 70 - nie udane B. 3 sets of: Pause Deadlifts x 8 reps 70% 133kg Rest 2-3 minutes Pause for 2-3 seconds at the knee then continue to pull to full lockout. C. 3 [...]

Wtorek 24.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 12 Overhead Walking Lunges 60kg Wynik: 4 rundy + 1 B. Every 2:30, for 20 minutes Clean 1 = 2 reps 70% 70kg 2 = 2 reps 75% 75kg 3-4 = 1 rep 80% 80kg 5-6 = 1 rep 85% 85kg 7-8 = 1 rep 90% 90kg C. 4 sets of: Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps immediately followed [...]

Piatek 27.07.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 20, 25 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with Pause) x 3 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) 60, 70, 80 Every 3 minutes, for 15 minutes 2-Position Snatch [...]

Poniedziałek 06.08.2018 A. Front Squat 1 – 3 reps 55-60% 75kg 2 – 2 reps 65-70% 90kg 3 – 1 rep 75-80% 100kg 4 – 1 rep 80-85% 107.5kg 5 – 1 rep 85-90% 115kg 6 – 1 rep 90-95% 125kg 7 – 1 rep 95+% 132.5kg 8 – 1 rep 101-105% 140kg Rest as needed B. For max load, in 3 minutes: 5 Snatches 70kg 6 attempts C. For max [...]

Ładny wynik we Froncie!

Wtorek 07.08.2018 A. For time: Row 5000 Meters Wynik: 19,21min Takiego testu się nie spodziewałem ;-) bolało, ale udało się ukończyć%-) nie chcę tego powtarzać :-P

dobry wynik! półmaraton gorszy :-)

dobry wynik! półmaraton gorszy :-) 5 km a 21 kmto jednak odczuwalna różnica, nie ma co dyskutować }:-( idac tym tropem mozna i do ultramaratonu podbijać ;)

Środa 08.08.2018 A. E2MOM for 16 minutes Jerk Dip + Power Jerk with a Pause + Jerk with a Pause 70-80% of 1-RM Jerk 70, 70, 75, 75, 80, 80, 85, 85 B. Take 20 minutes to find your 2-RM Bench Press C. Deadlift 1 – 8 reps 55% of 1-RM 2 – 6 reps 65% 3 – 4 reps 75% 4 – 2 rep 85% 5 – 1 rep 95% 6 – 2-3 reps 100+ Rest 2-3 minutes between sets. D. [...]

Poniedziałek 13.08.2018 A. Every 2 minutes, for 20 minutes Hang Clean + Jerk 60, 65, 70, 72.5, 75, 77.5, 80, 85, 90, 95 B. Back Squat 1 – 5 reps 65-70% 100kg 2 – 3 reps 75-80% 117g 3 – 1 rep 85-90% 135kg Rest 2-3 minutes E2MOM for 12 minutes Back Squat x 6 reps 75% 117kg D. Every 10 minutes, for 30 minutes 400 Meter Run 10 [...]

Piątek 17.08.2018 A. E2MOM for 12 minutes Power Snatch x 2 reps 1-2 = 65% 50kg 3-4 = 70% 55kg 5-6 = 75% 60kg B. 4 sets of: 6 x Biceps Curls 45, 45, 42.5, 42.5kg Rest 30 seconds Supine GHD Hold x 30 seconds + 15kg Vest Rest 30 seconds C. 4 sets for times of: Row 750 Meters Rest 2 minutes Wynik: 2,36 // 2,38 // 2,44 // 2,38 D. 3 [...]

Poniedziałek 20.08.2018 A. E2MOM for 20 minutes Clean from Mid Patella + Jerk 60, 65, 70, 75, 80, 85, 90, 95, 100 B. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 125kg 3 – 1 rep 85-90% 140kg Rest 2-3 minutes E2MOM for 12 minutes Back Squat x 5 reps 80% 125kg C. 3 rounds for time of: 30/20 Calorie Assault Bike 20 Dumbbell [...]

Wtorek 21.08.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 25 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 35 E2MOM for 10 minutes (Snatch Balance + Overhead Squat) x 2 reps 50, 60, 70, 80, 90 B. Every 90 seconds, for 6 minutes (4 sets): Snatch + Hip Snatch 60, 62.5, 65, 67.5 - hip snatch nie udany [...]

Środa 22.08.2018 A. EMOM for 10min 5m Handstand Walk B. E3MOM for 15 minutes 4 Front Squats + 2 Jerks 1-3 = 1 rep 70% 70kg 4-5 = 1 rep 75% 75kg C. For time: 100/70 Calorie Row 80 Wall Ball Shots 9kg 60 Toes-to-Bar 40 Single-Arm Dumbbell Push-Press 22.5kg 20 Alternating Dumbbell Snatches 22.5kg Wynik: 16,17min D. EMOM for 12 minutes 1 – [...]